ROTATOR CUFF REHABILITATION

Time

The time under tension is the actual time the muscle or muscle group is” under tension” or subject to stress. For example, if the concentric (curling) movement of a bicep curl is performed in two seconds and the eccentric or lowering of the weight is performed in three seconds, the time under tension for that repetition is five seconds.

The time under tension for hypertrophy for an injured, and thus atrophied, muscle is 60-90 seconds per set. Hypertrophy of the injured muscle is the primary goal post-surgery or post-injury.

Type of Exercise

Strength Training

Strength training should be performed keeping the goals in mind. External shoulder rotation, scapular retraction, and exercises to improve shoulder range of motion are the focal exercises for any shoulder rehabilitation program. It is highly recommended that exercises be performed at various ranges and multiple planes to restore and improve strength, flexibility, and function as soon as possible.

Myofascial Stretching

At Physiqology, we use a special form of stretching for clients with injury. In the words of its creator, Guy Voyer, DO, an osteopathic physician out of Marseilles, France, myofascial stretching is “a stretching of a muscular chain within a fascial chain. The sought after goal is not to gain flexibility, but a ‘freedom’ at the level of the articulation [joint].”

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